How to ensure the correct force when deadlifting, and what is the correct grip?

Hold one group with your left hand and then one group with your right hand so that the strength on both sides is balanced.

When a bodybuilder really starts pulling hard, he is considered to have really entered the gym. Pulling hard is a great workout for most of the muscles in your body, giving you more strength and a better figure. This is also because doing a standard hard pull is so complicated and it's not a simple matter of pulling the weight.

When you bend hard, you squeeze your lumbar spine. Irregular movements can lead to lower back injuries.

1. Correct breathing

Hold the barbell in your hands, slightly wider than your shoulders, keeping your arms naturally straight and tightening your arm muscles. The shoulder blades are above the barbell and the shoulders are slightly in front of the bar. Feet hip-width apart, toes outward, under the bar, heels on the ground.

The barbell is very close to the calf. Bend your knees slightly and find the right position for your body, keeping your hips high, chest outward, lower back straight and core tight. The knee should touch the inside of the arm lightly.

Inhale, hold your breath, stretch your knees (remove the barbell from the runway), push your hips and thighs, starting with your heels, and straighten your knees. As you straighten your torso, keep your arms perpendicular to the floor and keep the barbell close to your body. When lifting the barbell, the arms are naturally hanging from the hook.

2. Pay attention to knee balance

Don't try to lift the barbell with your hands. During exercise, the knees are kept below the toes. Straighten your torso upwards, exhale, hold the barbell, and stand up straight.

Pull your shoulders back and squeeze your back while pushing your hips slightly forward for a second. When descending from an upright position, both the hips and knees are opened, but the hips are bent first, the hips move back, the torso is leaned forward, the barbell is slightly bent as it approaches the knee, and the bar is lowered below the knee to increase the angle of the knee. Make a small breath at the end of the stands, then hold your breath until the barbell is down to complete the hard pull before exhaling.

One of the biggest debates about the "deadlift" for a long time is, is it the back or the legs? Well, it can be two, it can be two.

Finally, for pure strength exercises, pulling hard is both a back exercise and a leg workout because it consumes too much weight. If you think about it, when you have something weighing tens to hundreds of kilograms in your hands, you have to use all your strength to lift it. Therefore, it is easier to master the technique of pulling hard by understanding the whole process of muscle strength of hard pulling.

The correct order of force for deadlifting: start with the hips, pull up with the legs, and lock with the back. Deadlift should be performed with both hands in the case of small weights, and in the case of large weights, both hands should be held in front and back.

Hold the dumbbell bar with your hands, don't use your fingers, to prevent the slide bar, and lean forward with your back straight when you pull.

When you use the strength of your hips, your hands should be straight, your arm joints should not be bent, your feet should be buckled to the ground, your palms should be down, and the strength of your body should be used to make your body stand upright.

The deadlift starts with the hips, then the legs in the middle and the shoulders in the final stage. The grip strength of the deadlift is also very important, generally by holding the lever with both hands to exert force.

The deadlift is a type of weight-bearing training that is mainly divided into curl deadlifts and straight-leg deadlifts.

Leg curl deadlift action essentials:

1.Stand with your feet in a figure-eight shape, bend your knees in front of the barbell, hold the barbell with both hands, hold the barbell about shoulder width or broad shoulders, raise your head slightly, straighten your chest and back, and lean your upper body forward about 45 degrees. The leg muscles stretch their knees hard to lift the bell, and stop for a while.

Then bend the knees and slowly descend to reduce. To improve the effectiveness of the exercise, lower the bar with your knees bent so that it does not touch the ground.

2.When pulling to the highest point, stretch your shoulders as far as you can, raise your head and chest, and hold for 3 seconds. Revert, repeat.

Straight-legged deadlift action essentials:

1.The feet are open, slightly narrower than the shoulders; Bend forward, not your knees. Use both hands to hold the bar, the grip distance is the same shoulder width in front of the body, or you can hold a pair of dumbbells with both hands, do not bow your head.

2.Bend your knees forward to your upper body parallel to the ground, then contract your lower back muscles, push your spine forward, and pull up the barbell into a starting position. During the lifting and reduction process, the waist should be tightened, and the chest should not be arched.

The king of perfect muscle-building movements, "deadlift", master the essentials of movements, and let you get twice the result with half the effort!

To start, walk your feet close to the bar and stand in the middle of the bar, with your feet a little wider than shoulder-width apart. The toes are pointing slightly outward. Align the bell bar in the middle of the foot so that the bell bar is as close to the legs as possible. The tibia should be close to or lightly pressed against the bell bar.

Relax your body, then put your spine in a neutral position, and then step on the ground with your legs very solid.